Nutrition for Cilantro

Calories, Protein, Vitamins and More


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Cilantro Nutrition Summary

One cup of cilantro (16 grams or 0.56 oz) contains 4 calories and 0.3 grams of protein. Cilantro consist of 92% water, 4% carbohydrates, 2% protein, and less than 1% of fat.

Cilantro is an excellent source of many nutrients, including Vitamin A, calcium and potassium. It also contains significant amounts of Vitamin K.

In one cup of cilantro:

  • Calories: 4
  • Protein: 0.3 g
  • Sugar: 0.1 g
  • Dietary fiber: 0.4 g
  • Fat: 0.1 g
  • Sodium: 7.4 mg
There is no significant amounts of saturated fat or cholesterol in cilantro.

See the Cilantro Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Coriander leaves, raw.

Calories in Cilantro

Cilantro has 4 calories per cup or 25 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

53 percent of calories in cilantro are from carbohydrates, 27% of calories are from protein and 20% of calories are from fat.

Calories from Carbs

The majority, or 53% of the calories in cilantro are from carbohydrates. The carbs in cilantro are mostly in the form of dietary fiber and sugar (80% and 20%). An excellent high-fiber food, a single cup of cilantro contains 2% of recommended daily values or 0.4 grams of dietary fiber.

  • Dietary fiber: 0.4 g
  • Sugar: 0.1 g
There is no significant amounts of starch in cilantro.

Calories from Fat

About 20% the calories in cilantro are from fat. Cilantro is very low in total fat, with 0.1 grams per cup. It also is cholestrol free. Most of the fat in cilantro are healthier unsaturated fats:

  • Total fat: 0.1 g
  • Monounsaturated fat: < 0.1 g
There is no significant amounts of cholestrol, saturated fat or polyunsaturated fat in cilantro.

Calories Similar to Cilantro

Some other vegetables with similar calories to cilantro by weight:

Protein in Cilantro

A single cup of cilantro contains 0.3 grams of protein. Cilantro is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.34 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in cilantro.

Protein Similar to Cilantro

Some other vegetables with similar amounts of protein to cilantro by weight:

Vitamins and Minerals in Cilantro

An good source of many nutrients, cilantro contains abundant amounts of Vitamin A, calcium and potassium. In fact, a single cup of cilantro contains 8% of recommended daily values or 53.9 ug of Vitamin A.

Vitamins in cilantro (1 cup):
  • Vitamin a: 53.9 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 4.3 mg
  • Vitamin e: 0.4 mg
  • Folate: 9.9 ug
  • Vitamin k: 49.6 ug
Minerals in cilantro (1 cup):
  • Calcium: 10.7 mg
  • Potassium: 83.4 mg
  • Iron: 0.3 mg
  • Magnesium: 4.2 mg
  • Zinc: 0.1 mg
  • Selenium: 0.1 ug
  • Phosphorus: 7.7 mg
  • Copper: < 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 2 mg
There is no significant amounts of pantothenic acid or vitamin b12 in cilantro.

Similar to Cilantro for Vitamin A

Here are some other vegetables with similarly abundant amounts of Vitamin A to cilantro:

Flavonoids and Carotenoids in Cilantro [3]

Cilantro contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids quercetin. In one cup of cilantro:

  • beta-carotene: 629 ug
  • alpha-carotene: 6 ug
  • lutein + zeaxanthin: 138 ug
  • Quercetin: 8.46 mg

Cilantro Nutrition Chart

Cilantro:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cilantro in Cooking

Cilantro is in the top 25 most popular ingredients for recipes. Cilantro can be consumed raw and is often chopped or minced before cooking or serving. Most recipes call for one or two cups of cilantro.

Friends and Relatives of Cilantro

Foods commonly cooked with cilantro: Other similar relatives:


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